Healthy eating doesn’t necessarily have to be simple and inexpensive. However, learning how to make healthy food choices is essential in our busy lives. Coronary artery disease is not a type of heart disease, but it is one of the leading causes of death worldwide. Researchers in Germany have found that 30 percent of the chance of developing this type of heart disease is due to genetic causes. This means that there are many things you can do to reduce your chances of getting this disease.

Prevention is the key,” says the doctor. Cindy Yip, director of the Heart and Stroke Foundation of Canada, says, “Women are at a higher risk.” In many cases, women don’t realize they are at risk.” Studies have shown that more than half of all deaths from stroke, heart disease and cardiometabolic disease caused by type 2 diabetes can be attributed to an unhealthy diet. Cheryl Strachan, a Calgary-based dietitian and author of The 30-Minute Heart Health Cookbook, says healthy eating is not easy. Her focus is on helping her clients succeed.

“You shouldn’t blame people for their health problems,” Strachan says.” We’re all struggling to make it through the end of the day.” We need to support people in figuring out how to incorporate nutritious food into their busy lifestyles.” Here are a few simple, but important changes you can make.

Refresh the taste of fruits and vegetables.

According to a study by Tufts University, one in seven deaths from heart disease is due to eating too much fruit in the diet, and one in 12 people may not be eating enough vegetables. Just a small increase in fruit intake can make a big difference. A cup of unsalted tomatoes (a recent study published in Food Science & Nutrition found that they lowered blood pressure and LDL cholesterol levels in Japanese people at risk for heart disease) or a handful of blueberries (researchers at the University of East Anglia in Norwich found that eating a cup of blueberries a day was associated with a lower risk of heart disease). (Researchers at the University of East Anglia in Norwich found that eating one cup of blueberries a day reduced the risk of developing heart disease by 15%). One cup of blueberries can help reduce the risk of cardiovascular disease, but other foods high in anthocyanins, such as cherries, blackberries, and plums, can have a similar effect,” advises Strachan. To maintain a balanced diet, Strachan recommends eating a variety of brightly colored fruits and vegetables.

Choose foods you like.

Try to eat more legumes such as lentils, dried beans and peas,” Strachan recommends. There is growing evidence that by including a variety of beans in your diet, you can try cooking about 1/2 cup. This can improve cardiovascular health by lowering cholesterol levels as well as lowering blood pressure.”

Don’t throw away your favorite foods.

“What better way to get people to love bacon than to tell them, ‘Never, ever take it for granted. Says Strachan, ‘There doesn’t seem to be any harm in eating processed meats like bacon frequently. The problem is that we consume them too often. Think of these meals as part of your daily routine.” If you’re a fan and eat them frequently and regularly, then eating them regularly isn’t a bad thing.” Strachan says.

Grains are extremely nutritious.

Strachan says, “I often think it’s beneficial to eat more whole grains, not just bread.” Bread contains a lot of salt. I recommend eating cooked whole foods such as steel cut oatmeal, brown rice, and quinoa.” Bulgur, farro, and wheatgrass are all wheat-based.” However, they are much less processed than flour-based foods, so they are interesting to try.” They have a rich, savory flavor and contain a variety of heart-healthy nutrients, including vitamins, fiber, minerals, phytochemicals, antioxidants, and phenols.”
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Exercise and stress management are just as important as a well-balanced diet,” says Callie Cassell. a certified nutritionist and life coach based in Grand Prairie, Alta. Pay attention to how you’re feeling in order to sustain the new habits you’ve created.” Mental outlook is key,” she says. Whether it’s eating healthy or exercising daily, try to enjoy life and do things that make you feel happy every time you do them because your doctor told you to.

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